Finding Fitness: Skip the gym and head to the beach

Katie Robinson

By KATIE ROBINSON / Daily News

Published: Sunday, October 20, 2013 at 06:42 PM.

With the weather cooling off, the beach is a great spot to get in a good workout. The sound of the ocean, the fresh air and the view are just a few of the added benefits. Not to mention the workout you can get trying to move in soft sand.

When is the last time you went to the beach for a workout?

Here are some ideas for working up a good sweat in the sand and why it’s worth your time.

Walking — This isn’t just your stroll around the block. Walking in sand requires 2.1 to 2.7 times more energy than walking on a hard surface. More of your muscles will be engaged, stabilizing the foot as it moves. A few miles in soft sand and your legs will feel like they’ve put in some good work.

Running — As if it isn’t already a good workout to run on pavement, you can expect to exert 1 to 1.5 times more energy in the sand. There is less of a rebound when running on the sand. This means your quadriceps, hip flexors and gluteus muscles will engage more than they normally would.

Running in the sand can be difficult. If this is new to you, start off with a shorter distance and gradually work your way up. And, wear shoes. Shoes will help with stabilizing and reduce soreness. Expect your calves to be sore.

Weighted Run — If running in the sand is your go-to exercise and you want more of a challenge, you might try running with a backpack or weighted vest. But be prepared, this is grueling and not something for beginners.

I know this from personal experience. A few weeks ago I ran a little over 1.5 miles wearing a 50-pound weighted vest. This was a full-body workout. It kept my heart-rate high and worked all the major muscle groups.

If you’re a well-trained runner, take caution and seek the advice of a fitness professional before you add any weight.

Circuit training — You can’t be afraid to get sandy. Try movements like push ups, burpees and lunges. These are just few to get you started. Begin by doing 10 repetitions of each movement without stopping, if you can. Then repeat the cycle for three or four rounds. If you want to step it up, add a 100-meter sprint at the beginning or end of each round.

Whether you’re going solo or teaming up with friends, these workouts will get you outside and moving!

What are some ways you like to exercise or get a good workout in outdoors?

Katie Robinson can be reached at krobinson@nwfdailynews.com.

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With the weather cooling off, the beach is a great spot to get in a good workout. The sound of the ocean, the fresh air and the view are just a few of the added benefits. Not to mention the workout you can get trying to move in soft sand.

When is the last time you went to the beach for a workout?

Here are some ideas for working up a good sweat in the sand and why it’s worth your time.

Walking — This isn’t just your stroll around the block. Walking in sand requires 2.1 to 2.7 times more energy than walking on a hard surface. More of your muscles will be engaged, stabilizing the foot as it moves. A few miles in soft sand and your legs will feel like they’ve put in some good work.

Running — As if it isn’t already a good workout to run on pavement, you can expect to exert 1 to 1.5 times more energy in the sand. There is less of a rebound when running on the sand. This means your quadriceps, hip flexors and gluteus muscles will engage more than they normally would.

Running in the sand can be difficult. If this is new to you, start off with a shorter distance and gradually work your way up. And, wear shoes. Shoes will help with stabilizing and reduce soreness. Expect your calves to be sore.

Weighted Run — If running in the sand is your go-to exercise and you want more of a challenge, you might try running with a backpack or weighted vest. But be prepared, this is grueling and not something for beginners.

I know this from personal experience. A few weeks ago I ran a little over 1.5 miles wearing a 50-pound weighted vest. This was a full-body workout. It kept my heart-rate high and worked all the major muscle groups.

If you’re a well-trained runner, take caution and seek the advice of a fitness professional before you add any weight.

Circuit training — You can’t be afraid to get sandy. Try movements like push ups, burpees and lunges. These are just few to get you started. Begin by doing 10 repetitions of each movement without stopping, if you can. Then repeat the cycle for three or four rounds. If you want to step it up, add a 100-meter sprint at the beginning or end of each round.

Whether you’re going solo or teaming up with friends, these workouts will get you outside and moving!

What are some ways you like to exercise or get a good workout in outdoors?